Monthly Archives: June 2016

Tips Drills for Ice Hockey

It would be an understatement to say that ice hockey is a tough game. Consequently, conditioning drills have to be impeccable, and they should be more or less covering all the aspects of game play. Putting across some drills, which will aid amateurs and youngsters in sharpening their skills.

Drills for Forwards

Round the Dot Shot
This one is meant for helping the forwards keep their feet moving all the time, catch the pass, and get off the shot in a stride. Here, run two or three at once out of a single corner, and then change corners. Initially, have all the players shoot with their forehand. This will lead the players to adjust in case they receive the puck on their off hand. Likewise, let the players then shoot with their backhand, and adjust if they get the ball on the other side.

Cycle Down Low
This drill will make the players well acquainted with cycling down low in the offensive zone. As the drill is for forwards, they should be in high slots, to be in a good position in case there is a turnover. It goes like this. Once the coach blows the whistle, the next player receiving the puck has to pass it to the player in the high slot. Meanwhile, the other 2 players crash the net for a rebound. The quicker and faster this is done, the more difficult it is going to be for the defense of the opposing team.

Drills for Beginners

Power Take Off
This is a drill which will help and condition players to get powerful starts on their skates. It involves a player pulling the other towards the red line. Player 2 then holds player 1 by his jersey, followed by player 1 taking 5 or 6 strides, or until he is at the red line with a gliding stop. Each player should be pulled before he switches places and pulls.

What’s a Circle in Russian?
Okay, did you see red? Never mind, the name of the drill is ‘Russian circles’. Here, the players are supposed to skate in a single file, around the 5 face-off circles with a puck.

It’s Fishy
Ever observed the movement of fish in a tank? The way they do rounds from one end of the tank to the other, seems to have inspired this drill. So what the players do here is, they begin at one end of the rink. A player then skates full speed to the blue line, pivots, and skates to the other red line. What he does next is skates behind the net, skates backward up to the second blue line, pivots, and finally skates full speed to the starting position. This drill is great for building endurance and tuning pivot positioning.

Figure it Eight
Here, first the coach will have to place 4 cones on the back face-off dots. Now, players have to skate in a pattern resembling the number 8 around the goal, outside the cones. After passing the goal, they have to sprint, pass the cones, and skate to the other end.

Ice Cone
To do this, first the players need to be divided into 2 teams. Then, they have to be stationed at opposite corners of the rink. The coach then has to a set a cone on the blue line. One player from each team skates to the cone, does a hard stop, pivots, and skates back to the original position. Drills like these do wonders for improving skating speed and the technique of players.

Tips for Choose a Skateboard

If you have turned serious about skateboarding, then, it is my guess that you are hanging around a group of skateboarders. Their talk, claims, and denials about the board or tricks must have given you a lot of information, which at the same time, may have confused you because of the differences in everyone’s opinions. Choosing one for yourself can only be solved by you, after going to the stores and trying the skateboards available.

Selecting the Right Skateboard

General Idea
First of all you should decide whether you want a complete skateboard or a costly custom-made one. If you are a beginner, then most probably you may want to go in for a complete one. You can find knowledgeable as well as helpful people at the store in your area. It is important to listen to them, because the advice given by them would not be technically biased in favor of any particular skateboard, as that of a practicing skateboarder. What about the skateboard’s size? Take the board you fancy off the shelf and stand on it. Check out whether its length and width matches your height and balance. It is preferable that you try the skateboard while wearing shoes that you are going to use for skating. Remember that the feel of the board under your feet is important, rather than its look. If you intends to do tricks with your board, then be sure to choose a skateboard that has an appreciable concave and pop. Spend enough money on the quality trucks, good bearings and wheels. All these factors will only enhance your experience.

Grip Tape
Grip tapes (black) are of high quality, and provide that extra purchase that is necessary while doing tricks and a 360 hardflip.

Know that thinner decks make it easier to do flips, and choosing a 7.5 to 7.75 inches board can be most appropriate. For transition skaters, a deck size of around 7.75 inches is considered ideal, as it helps in balance and control during any trick. However, if you have big feet, choose the deck size most suitable for you. If you are going to use the board for tricks as well as transition skating, then prefer the deck close to the 7.75 inches mark. The truck you are going to outfit your skateboard with should be as close to the width of the deck. If too thin, it may cause an unstable ride, and if too wide, at turns the skateboard will be less responsive.

When it comes to choosing the grade of bearing (1, 3, 5, 7, 9), precision and cost increases as you go higher through the grades. Grade 5 bearings will go nicely with your board. High truck allows for big wheels to be fitted, and distributes the pressure evenly, while doing tricks. Skateboards fitted with the low truck will be more stable, and will allow a safe.

Choose the wheel that you are going to put in your board to match the style of your skating and surface you are going to do it on. For street and technical skating, the board is required to be lighter and lower to the ground. For this reason, use small and hard wheels (51mm-55m, 97a-100a). For speedy skating and easy maintenance, opt for large wheels (56mm-60mm, 97a-100a).

Why of Knee Pain

  • The knee joint is a hinge joint that comprises the femur (thighbone), tibia (shinbone), and patella (kneecap). Quadriceps and hamstrings are the two opposing muscle groups that are located in the front and the back of the thigh respectively. While these bones provide structure to this joint, quadriceps and hamstring muscles help to flex, extend, and rotate the knee. Two types of cartilage are found in the knee. While the surface of the bones is covered by the hyaline cartilage, menisci are two disk-shaped pads of cartilaginous tissue that are present on the inner and outer edges of the shinbone. The menisci not only help to distribute the weight of the body, but also prevent friction between the femur and the tibia. The anterior cruciate ligament, posterior cruciate ligament, medial (tibial) collateral ligament, lateral (fibular) collateral ligament), and the tendons that are located in the knee provide stability to the knee joint.

    Since running puts repeated stress on the knee joint, runners are often in the high-risk group for knee injuries. The range of motion of the knee joint would be impacted in an adverse manner in the event of damage to any of the anatomical structures of the knee. Under such circumstances, the affected individual would experience pain during any activity that involves the knee joint.

    Knee Pain in Runners

    Since the knee joint is a weight-bearing joint of the body, a knee injury is likely to affect one’s ability to walk or run. It is therefore essential to identify the underlying cause of knee pain at the earliest. Here are some of the medical conditions that could cause knee pain.

    Runner’s Knee

    Runner’s knee, which is medically referred to as patellofemoral pain syndrome or chondromalacia patellae, is a common condition affecting runners, as well as others involved in high-speed sports which involve bending of the knees or actions that put stress on the knees. The kneecap is a triangular-shaped bone that glides within the V-shaped groove at the end of the thigh bone. If the kneecap is misaligned, the cartilage lining the underside of the kneecap could get damaged. This could give rise to knee pain.

    Injuries can occur if a runner trains too hard to improve his/her performance, not giving the body sufficient time to recover. This condition is referred to as overtraining syndrome. Other factors that may be associated with runner’s knee include:

  • Muscle imbalance between the quadriceps and the hamstrings
  • Tight hamstrings or quadriceps
  • Over-pronation (excessive inward rolling of the foot after landing)

    A person affected by this condition is likely to experience symptoms such as:

  •  Knee pain that worsens with exercise, and resolves with rest
  • Pain around the kneecap
  •  Pain while going downhill or climbing down the stairs
  • Frequent crackling noises from the knee
  • Swelling and inflammation around the kneecap

    Iliotibial Band Syndrome

    Iliotibial band syndrome is a condition that is characterized by the inflammation of the iliotibial band, which is a thick band of fibrous tissue that starts at the iliac crest and runs down the outer part of the thigh and knee, before it attaches to the shinbone. This condition is more likely to affect runners who don’t follow proper techniques while training. For instance, downhill running or running on one side of a crowned road could make a person susceptible to this condition. Besides overuse injuries, wearing worn-out shoes while running could also be a contributing factor. Stress on the knee could also be due to muscle imbalance or over-pronation.

    Outer knee pain is one of the most characteristic symptoms of iliotibial band syndrome. The other associated symptoms include:

  • Swelling and tenderness
  • Pain while walking
  • Pain while climbing the stairs
  • Clicking sensation on the outer side of the knee

    Meniscus Tears

    The knee contains two crescent-shaped cartilaginous structures that are placed on top of the shinbone. These act as shock absorbers for the kneecap. The cartilage helps the thighbone to glide smoothly while the knee joint moves. Activities that involve bending and twisting of the knees are likely to cause a meniscus injury. Meniscal tears may also be attributed to an injury to the anterior cruciate ligament. Wear and tear of cartilage may also be associated with aging. Some of the common symptoms that are associated with meniscal tears include:

  • Pain
  • Swelling
  • Difficulty in straightening or bending the leg
  • Locking sensation in the knee

    Patellar Tendinitis

    Patellar tendinitis refers to the inflammation of the tendon that connects the kneecap to the shinbone. This condition often affects those who participate in sports that involve jumping, which is why it is called jumper’s knee. However, this injury could also affect runners. Inflammation of this tendon occurs due to repeated stress. The symptoms associated with this condition include:

  • Anterior knee pain that worsens with movement
  • Swelling around the kneecap
  • Crepitus (crackling sounds that might be heard while moving the knee)

    The RICE approach (Rest, Ice, Compression, and Elevation) may prove beneficial in case of mild injuries, but medical help must be sought if the pain persists.

    Precautionary Measures

    While medical help must be sought by those who are affected by biomechanical problems or structural foot abnormalities, following certain measures can help to lower the risk of knee injuries while running. Here are a few self-care measures that can be followed to prevent knee pain.

  • A warm-up session is extremely important as it prepares the body for any strenuous physical activity that you are planning to take part in.
  • Refrain from running on surfaces that are hard or uneven.
  • Training errors must be avoided. The intensity of the workout or any physical activity must be gradually increased.
  • It is important to check that your foot is not imbalanced while you run. Foot imbalance will lead to knee imbalance, which in turn may cause knee pain while running.
  •  Muscle conditioning exercises should also be incorporated in the training.
  • Wear the right kind of running shoes, keeping in mind the shape of your feet.

    Though some people may experience knee pain while running due to poor biomechanics, pain in the knee could even be a self-inflicted problem in case of people who train too hard in order to improve their performance. While running is an activity that helps you burn calories, problems can arise if the right running techniques are not followed. So, do follow the aforementioned precautionary measures, and seek medical help if pain in the knee doesn’t resolve soon.

Tips Choose the Perfect Tennis Shoes

tennis-shoesStan enrolled his teenage son Jamey for a tennis class. The new coach handed them a list of mandatory sports gear for playing tennis. They spent a lot of time cruising through the mall and bought some new sportswear but fell short of time when they wished to buy tennis shoes. Upon reaching home, Stan went online and bought the best looking pair of tennis shoes for Jamey. The tennis class began. However, a week later, Jamey started complaining of severe foot pain and had to be taken to a podiatrist. Do you feel this problem could have been avoided? Yes, it could have been avoided. Read more to get some tips for choosing the perfect pair of tennis shoes.

For Getting Perfect Pair of Tennis Shoes
Expert podiatrist around the world unanimously say that tennis shoes will always differ from normal athletic shoes. Here is how you can get the perfect pair of tennis shoes.

Understand Foot Type

One of the first and foremost thing to do, is to understand the kind of feet that you have. There are people with either arched feet or flat feet. The shoe designs differ for both feet types. Ideally, flat feet are prone to more foot pain without proper heal support and therefore, shoes for flat feet need to be chosen with care.

Purchasing Time
The tissues in our feet tend to contract during the cooler night times and expand throughout the day on account of blood circulation and climatic heat. This expansion rises by approximately 10% during strenuous activities like running or playing tennis. Therefore, the best time to shop for tennis shoes is usually after you have finished playing tennis for the day or in late afternoons or evenings. This is the time when your feet will have expanded to their full limit.

Foot Sizes

This is again a crucial criterion for selection of perfect tennis shoes. What most of us do not realize is that our feet are dissimilar in size, length and width wise. In such a case, ask your podiatrist or shoe expert to measure your feet before you go out shoe shopping. Now look out for shoes that fit the larger foot perfectly. Often, this tends to be your perfect shoes size. You may also carry along your old comfortable pair of tennis shoes and socks to help you understand how well these new shoes fit you.

Shoe Trials

It is recommended that you should try out tennis shoes in a standing position rather than a sitting position. This is because, our feet spread out when they take full body weight than when we are sitting. Also, these trials can be used to get an idea of comfort level offered by a pair of shoes in tennis foot positions like pivoting, cutting and on balls of feet. One should ideally walk or jog around the store to understand if the shoes are comfortable or not. There needs to be a minimum gap of 2 fingers between the tip of your longest toe (usually your big toe or hallux) and the inner edge of the shoe.

Nature of Game

One important factor that helps point out the best pair of tennis shoes is the nature of tennis court that you play on. There are separate shoe varieties to suit hard court players and clay court players.

Material and Finishing Touches
It is essential that the materials used in making your shoes should be as airy as possible so as to let your foot breathe. You definitely don’t want your feet to feel stuffy and sweaty after a long game. Put in your hand inside the shoes and watch out for some rough inner edges and prominent seams that are likely to cause shoe bites. You definitely want to avoid nursing a bad shoe bite after spending so many dollars on new shoes! Look out for added features like foot pads and lighter shoe weight.

Players need to listen to their heart and especially their feet when finalizing their shoes. Judge the knowledge of sales personnel in shoe shops before you rely on their advice for purchasing new variety shoes.

Best cross Training Shoes

Sneakers are an amalgam of different kinds of athletic footwear, usually used for people who are engaged in lots of sports. For instance, running, playing basketball, football or tennis. Since the athletes need to run and be sporty all the time, their cross training exercises are the best way to decide their needs to purchase such sneakers. From the reviews, we have apprehended that, these sneakers are quite versatile and are the kind of shoes used for a broad scope of court games and running. They are known to provide stability, durability, comfortable cushioning and an excess wide base support to meet all the sport requirements. Therefore, they are heavier in weight compared to other ordinary tennis shoes. I am sure, it’s not only one typical sport you are sticking yourself to, you probably must be taking up aerobic exercises three times a week, or must have been going for an early morning jog, or probably must be running, cycling or playing any sport related activity, where, somewhere the need must have aroused for you to buy the best cross training shoes.

Cross Training Sneakers for Men

New Balance 623: It provides comfort, good cushioning, durability, looks stylish and has an arch support. Mainly used for gyming, walking, running and jogging etc.

New Balance 1011 XTR: Provides cushioning in the heel and forefoot keeping your feet blister free and dry. Used in indoor/outdoor workouts,cardio machines, weight training, studio classes, etc.

Asics Men’s GEL-160 TR: Has durability, good cushioning, stylish looking and is used for walking, strength training, gyming, etc.

Puma El Rey Cross Perf L: Very stylish compared to an ordinary slip on. Toe perforations are of leather. Thin sole, flat on the inside. Used for cruiser bike riding or a long distance walk around the town.

Skechers Energy- After Burn- Wide: Width Very comfortable, stylish, has sufficient cushioning, light weighted and good traction. Mainly used for casual wear, walking, strength training, etc.

Cross Training Sneakers for Women

Nike Free Trainer: It’s designed with a breathable mesh to improve, strengthen the performance of the wearer and comfort in addition.

Women’s New Balance 1225: It supports the highest level of stability and arches an inner foot cushioning comfort to the wearer.

Keen Ridgeline: It’s known as S3–(Shock, Suspension, and Stability). Dissipates shock and reduces the chances for the wearer to turn or twist their ankles.

Orthaheel Woman’s Action X-Trainer: Built in orthotics, realigns a flat-footed wearers foot position to a natural position. Reduces shin or knee pain due to its heel counter. Has stability, shock absorption and full support for sports activities.

ASICS GEL-Fluent TR 2: Supports GEL cushioning laid at the rear and front of the shoe for shock absorption. Has AHAR heel plug, which provides durability and full support at the heel on impact.

Cross training shoes are all-rounder shoes designed to support the wearer with heel cushioning, flexibility and comfort while they run, jump or do any sport exercises. So, all you men and women, go buy these sneakers– engage a game of football or tennis on a Sunday afternoon or else pickup a baseball bat on this weekend and go play along